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Baker’s Circle of Doom

QIC: Mrs Baker (R)

Date: 08/28/2019

PAX: Clothespin, FNG-El Chapo

AO: The Battery

Conditions

The steam made the gloom even more prevalent!

COP:

  • Mosey around Greenway to Parking Area
  • Third Grade Exercise 15 in cadence
  • SSH 20 in cadence
  • Willy Mayse Hayse 14 in cadence
  • Little baby Arm circles forward (thumb up) 15 in cadence
  • Little baby Arm circles reverse (thumb down) 15 in cadence
  • Cherry Pickers 15 in cadence
  • Moroccan Night Club
  • Seal claps 10 in cadence

The Thang:

Form a circle with 6 stations:

  • Imperial Walkers
  • Burpees
  • Slow Squats
  • LBC
  • High Knees
  • Merkins

Rotate Counter Clockwise 30 seconds each exercise. Small rest between each round then rinse and repeat.

COT

Dont let life get you down!

 

Moleskin

The battery had an invasion this morning with another workout group assaulting the skate park!

News

Scenic City MudRun 09-08-2019

Recent Backblasts

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    Jack Jumped and Jill Went Up The Hill

    QIC: Rug Doctor

    Date: 08/17/2019

    PAX: Bubbles (R), Fastlane, Gaylord, Mayhem (R), Mrs. Baker (R), Mustang, Sidekick, Sidewinder (R)

    AO: The Battery

    Conditions

    Sunny and warm but at least not as humid as it has been.

    COP

    Mosey behind ball field.
    Little Baby Arm Circles IC x 10 (Forward & Reverse)
    Moroccan Night Clubs IC x 10
    Overhead Press IC x 10
    Mosey around the rest of the ball field and pick up CMU’s AKA Jill (43lbs.)

    The Thang

    With CMU’s mosey on Greenway behind ball field stoping at each lamp post and do 10 Overhead Presses.

    Mosey with CMU’s to bottom of Hell Hill.
    60 Alternating Shoulder Taps
    10 SSH AKA Jack IC
    Mosey with Jill up to the top of HH and back.
    55 Squats.
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    50 Big Boy Sit Ups
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    45 Bonnie Blairs
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    40 Merkins
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    35 Freddie Mercury’s
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    30 Peter Parkers
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    25 Lunges
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    20 Mountain Climbers
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    15 Star Jumps
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    10 Walk-out Merkins
    10 SSH IC
    Mosey with Jill up to the top of HH and back.
    5 Burpees
    10 SSH IC
    Mosey with Jill up to the top of HH and back.

    Mosey with Jill to Skate Park for Mary.
    Reverse Pickle Pounders IC x 10
    Leg Lifts IC x 10
    Hello Dollies IC x 10

    COT

     CIRCLE OF TRUST:  You never know what another person is going through.  When possible take a moment to listen, watch, and be aware that other are fighting battles that you just don’t know about.
    BALL OF MAN: Several prayers requests were mentioned and lifted up.

    Moleskin

    11 trips up and down Hell Hill are bad enough, add a 43lb. Jill in the mix and the suck factor goes up exponentially.  Blood trail in the skate park did not belong to any PAX member.

    News

    Labor Day Convergence
    Battery Moving to Tuesday Saturday in September

    Recent Backblasts

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      Wuznt Me Has A Brother?

      QIC: Rug Doctor 

      Date: 07/05/2019

      PAX: Bubbles (R), Clothespin, Fastlane, Focker, Home Alone, John Doe, FNG-Lutefisk, Mayhem (R), 9 Volt (R), Sunburn (R), FNG-Tracksuit, WuzntMe

      AO: Hacksaw

      Conditions

      Warm and humid.

      COP

      Mosey from the parking lot to the gianormous American Flag in the center of the star.


      SSH IC x 20
      Lil’ Baby Arm Circles (Forward & Reverse) IC x 20
      Overhead Press IC x 20
      Moroccan Night Clubs IC x 20
      Abe Vigoda’s IC x 20
      Dirty Dogs IC x 20
      Mountain Climbers IC x 20

      The Thang

      Cibatta – Ten Stations (One minute on 20 seconds off to run from the last station finsihed and around the Medic Statue – back to the next station)
      Title of exercises or routine
      1. Hurpees
      2. Sit Ups
      3. Squats
      4. Shoulder Taps
      5. Herkins
      6. SSH
      7. Squat Jumps
      8. Plank Jacks
      9. Monkey Humpers
      10. Lunges

      Pax finished almost 3 rounds.  Finished with a date with “Sally” – elbow plank to plank.

      COT

      CIRCLE OF TRUST: Been thinking a great deal about the second “F”.   I’ve had a group of friends since Middle School and since college we still manage to get together a couple of times a year.  A few weeks ago we were able to get together for a weekend and for a wedding.  While I cherish these friendships and they have stood the test of time, the amount of interaction and the infrequency with which we meet won’t provide the accountability that I need.  What I need, what each of us need is that nudge to keep us striving to be better.  Iron sharpens iron.
      BALL OF MAN: Continued prayers for Fastlane’s wife’s grandmother.  Prayers for Clothespin as he prepares to go out of the country on a mission trip.  Prayers for those traveling out during the holiday.

      Moleskin

      If you think WuzntMe is funny, spend some time working out with he and his older brother AKA “Track Suit”.

      News

      Fallen Five Convergence and Ruck at The Dame Saturday July 13, 2019.  No workouts at The Landfill or The Battery.

      Recent Backblasts

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        Greenway Fun and Games – Rug Doctor – 07/03

        QIC: Rug Doctor (R)

        Date: 07/03/2019

        PAX: Bubbles (R), Clothespin, Deep Dish, Fastlane, 9 Volt (R), Topless (R), WuzntMe

        AO: The Battery

        Conditions

        Muggy and gloomy, gloomy and muggy.

        COP

        Mosey down the Greenway (Indian Run with 60lb. sandbag – two men).  Ran between Dog Park and circled up in the lower parking lot.

        SSH IC x 20
        Monkey Humpers IC x 20
        Copperhead Squats IC x 20
        Dirty Dogs (R & L) IC x 20
        Lil’ Baby Arm Circles (Forward & Reverse) IC x 20
        Cherry Pickers IC x 20
        Don Quixote’s IC x 20

        Grab the sandbag and mosey down the parking and up to the top of Hell Hill and back down to the start of the Greenway.

        The Thang

        Dora – Partner Run (Teams of 2)

        100 Burpees  – 200M Run
        200 Merkins – 200M Run
        100 Lunges – 200M Run
        200 SSH – 200M Run
        100 Squats – 200M Run
        200 High Knees – 200M Run

        Mary
        Freddie Mercury’s IC x 20
        Little Baby Crunches IC x 20
        Leg Lifts IC x 20
        Hello Dollies IC x 20

        COT

        CIRCLE OF TRUST: Building on the theme of “Fellowship” don’t pass up the opportunity to connect with other brothers.  Hold each other accountable.
        BALL OF MAN: Prayers for Fastlane’s family as the provide care for his wife’s Grandmother.  Prayers for Clothespin’s upcoming trip to Central America.

        Moleskin

        Fastlane comes prepared.  Not only does the man ALWAYS have exrta pairs of glothes he also carries an inhaler!

        News

        Fallen Five Convergence and Ruck at The Dame Saturday July 13, 2019 – No workout at The Battery.

        Recent Backblasts

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          Climbing Jacob’s Ladder Or How I Learned To Stop Worrying And Love Running

          QIC: Rug Doctor (R)
          Date: 06/12/2019
          PAX: Clothespin, Mrs. Baker (R), 9 Volt (R), FNG-Rehab
          AO: The Battery

          Conditions

          A little rain…what else would you expect at The Battery.

          COP

          Mosey around the Dawg Park
          Squat Thrusts IC x 10
          LBC’s IC x 10
          Flutter Kicks IC x 10
          SSH IC x 10
          Copperhead Squats IC x 10
          Lil’ Baby Arm Circles (Forward and Reverse) IC x 10
          Overhead Press IC x 10
          Seal Claps IC x 10
          Morrocan Night Clubs IC x 10 (Are your shoulders burning yet?)
          Mosey around the Dawg Park

          The Thang

           
          Jacob’s Ladder
          The routine involves the Pax doing one exercise proceeded by a nice long mosey.  Upon returning to the starting point the Pax does two of the same exercise followed by another nice long mosey.  This continues until the Pax has completed five of the same exercise with a helluva lot of running in between each rep.  Once five reps of one exercise is completed the Pax moves to another exercise. The exercises performed:
          Merkins
          Burpees
          Squats
          SSH
          LBC’s
          Squat Jumps
          Mary:
          Peter Parkes IC x 10
          Hello Dollies IC x 10
          30 Second Plank
          Leg Lifts IC x 14 (Thanks to Baker)
          Flutter Kicks IC x 10

          COT


          CIRCLE OF TRUST:            On June 6, 2019, 97-year-old former Army Airborne Paratrooper Tom Rice repeated what he had done as a 22-year-old man, he jumped out of a perfectly good airplane over the beaches of Normandy, France.  Tom commented that the one big difference between last weeks jump and the one he performed on the Day of Days was he wasn’t being shot at.  Tom is more of bad-ass then most of us could ever hope to be.  In addition to Tom being a young 97, this former member of the 101st Airborne Division recently had a knee replacement.  When asked about his recent surgery Tom commented that his knee was sore but “we’ll just not think about it”.  The next time your body is saying that you can’t take anything else, you’re too tired,  or you’re too old to post, ruck, or do something completely stupid and utterly pointless, think about Tom Rice, suck it up, and get it done.
          BALL OF MAN: Prayers for Pax members who are traveling.

          Moleskin

          Not much smack talk this morning, just a lot of sweat angels left on the Greenway.

          News

          Convergence at The Dame for the Fallen Five on 13 July 2019.

          Recent Backblasts

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          “Woodrow” HERO WOD For Memorial Day

          QIC: Rug Doctor (R)
          Date: 05/25/2019
          PAX:  Bubbles (R), FNG-Clothespin, Deep Dish, Fastlane, John Doe, Mrs. Baker (R), Mustang, Rhythm, Schnitzel (R)
          AO: The Battery

          Conditions

          Muggy and 71°F

          COP

          Disclaimer:  Welcome to F3.  I am not a professional which will become evident as soon as the workout begins.  We don’t know you’re medical history or level of fitness so work out accordingly and modify as necessary.  If you become injured or incapacitated we’ll get you help.  With that being said, let the fun begin.
          Mosey down the Greenway and around the Dog Park to the Parking Lot. Circle up.
          Willie Mayes Hayes IC x 12
          Lil’ Baby Arm Circles (Forward and Reverse) IC x 12
          Don Quixotes IC x 14
          Cherry Pickers IC x 12
          Copperhead Squats IC x 14
          Mosey around the Dog Park and back to the start of the Greenway next to Fiddlers Green (Where the Flags are Planted)

          The Thang HERO WOD “Woodrow”

          First Round: 
          10 Burpees
          200M Run
          Second Round: 
          10 Burpees
          20 Freddie Mercury’s
          200M Run
          Third Round:
          10 Burpees
          20 Freddie Mercury’s
          30 Merkins
          200M Run
          Fourth Round:
          10 Burpees
          20 Freddie Mercury’s
          30 Merkins
          40 Mountain Climbers
          200M Run
          Fifth Round:
          10 Burpees
          20 Freddie Mercury’s
          30 Merkins
          40 Mountain Climbers
          50 Sit-Ups
          200M Run
          Sixth Round:
          10 Burpees
          20 Freddie Mercury’s
          30 Merkins
          40 Mountain Climbers
          50 Sit-Ups
          60 Squats
          200M Run
          Seventh Round: 
          10 Burpees
          20 Freddie Mercury’s
          30 Merkins
          40 Mountain Climbers
          50 Sit-Ups
          60 Squats
          70 SSH
          200M Run
          Pick up the Six and converge back at the Flags on Fiddler’s Green for a round of Sally – Elbow Planks to Starting Merkin Position.

          COT

          CIRCLE OF TRUST:  This Monday is Memorial Day.  People get holidays confused, but Veteran’s Day is when we celebrate all Vets.  Memorial Day is when we honor all those who have given the last full measure of devotion by sacrificing their lives in the service of their country.  I created this HERO WOD to honor all those whose lives were cut short while defending our cherished way of life and all too forgotten or dismissed freedoms.  I named this Workout in honor of my cousin, PFC Woodrow H. Damron – CO B, 1ST BN, 23RD Marines, 4 Marine Division who was killed on 28 February 2019 D+9 during the assault on Turkey Knob at the Battle of Iwo Jima.  By March 3, 1945, two of every three infantrymen who came ashore on L-Day was a casualty.  After the Battle of Iwo Jima Admiral Charles Nimitz stated “By their victory, the 3rd, 4th, and 5th Marine Divisions and other units of the Fifth Amphibious Corps have made an accounting to their country which only history will be able to value fully. Among the Americans serving on Iwo Island, uncommon valor was a common virtue.
          33585808_1919608604996747_3450442314604871680_n
          BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.  This past week was rough for her and she and they need our thoughts and prayers.  Prayers for Clothespins Grandfather who is suffering from Parkinson’s.

          Moleskin

          There wasn’t much chatter going on this morning but we did leave a lot of sweat angels on the  Greenway.

          News

          Convergence at The Dame Memorial Day for Murph this coming Monday.

          Posted on

          Diamonds Are Forever (Or at least they feel that way)

          QIC: Rug Doctor (R)
          Date: 05/15/2019
          PAX: Deep Dish, Fastlane, Mrs. Baker (R), 9 Volt (R), Sidewinder (R), WuzntMe
          AO: The Battery

          Conditions

          Dry and cool 52°F

          COP

          Disclaimer: We’re all veterans here but you’re here voluntarily and if you go into cardiac arrest or stub your toe we’ll get you to your vehicle or call in Lifeforce.
          Mosey around the Dog Park and back to the flags.
          SSH IC x 12
          Imperial Walkers IC x 12
          Little Baby Arm Circles (Forward and Reverse) IC x 12
          SSH IC x 12
          Mosey around the Dog Park and back to the flags.

          The Thang

          Four cones were set up about 100 feet apart in a baseball diamond pattern on the grass around the flags.  The Pax all gathered at the first cone to begin.
          Title of exercises or routine
          First Round: 7 Burpees at Cone 1, 2, 3, and 4. Running in between each cone.
          Second Round: 14 Merkins at Cone 1, 2, 3, and 4. Running in between each cone.
          Third Round: 21 Lunges (both legs count as one) at Cone 1, 2, 3, and 4.  Running in between each cone.
          Fourth Round: 28 Big Boy Sit-ups at Cone 1, 2, 3, and 4.  Running in between each cone.
          Fifth Round: 35 Air Squats at Cone 1, 2, 3, an 4. Running in between each cone.
          Sixth Round: 42 Mountain Climbers at Cone 1, 2, 3, and 4.  Running in between each cone.
          Seventh Round: 49 SSH at Cone 1, 2, 3, and 4.  Running in between each cone.
          Had time to begin at the First Round again and went through another round of Burpees.
          Mary:
          7 Freddie Mercury’s
          7 Crunches
          7 Hello Dolly’s
          7 Leg Lifts
          7 Dead Cockroaches

          COT

          CIRCLE OF TRUST: Find someone to be kind to today.  It is small random acts of kindness that can have a tremendous impact on someone.
          BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.

          Moleskin

          I don’t think the PAX really enjoy this workout as they frequently referred to me as several colorful expletives during the Q.

          News

          Convergence at The Dame Memorial Day for Murph.
          Hero WOD “Zachary Keller” at The Battery the Saturday before Memorial Day.

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          F3 101

          QIC: Sidekick

          Date: 05/10/2019

          PAX: Mrs. Baker, 9 Volt, Wuzntme, FNG-Woody

          AO: Collegedale

          Conditions

          68 and damp but no rain

          COP

          Disclaimer for the FNG and some brief description on what we were doing.

          SSH ICX20; Slow Squats ICX15; Willie Mays Hays ICX12; Mercans ICX10; Arm Circles ICX10; Reverse ICX10; Shoulder Press ICX10; Forward Fold ICX15

          Mosey to the PoPo Staion parking lot (Under Talladega Super Speedway)

          The Thang

          More of what F3 is about and what an FNG might see/do at an AO.

          4 Corners

          Corner 1 

          25 Squats OYO; Traveling Burpees to next

          Corner 2

          Mountain Climbers ICX20; Bernie Sanders to next

          Corner 3

          Wide Squats ICX12; Traveling Burpees to next

          Corner 4

          Seal Claps ICX20; Sprint back to Corner 1

          Mosey to the luscious turf behind the pavilion

          Dora

          Partner up. 

          Round 1

          Partner #1 will be doing Mercans; Partner 2 will run to the gravel road and back.  Switch. Repeat to 100 Mercans 

          Round 2

          Partner #1 will be doing squats; Partner 2 will be running a lap around the awesome structure of glass and wood.  Switch.  Repeat to 250 squats.

          Mosey back to the flag for a little intro to Mary

          Pretzel crunch ICX10 per side; Dying cockroach ICX12; Hello Dolly ICX15; and no FNG is truly ready until… Pickle Pounders ICX15 with eye contact.

          Time

          COT

          We talked alot about what F3 is and why it is awesome.  Talked about the other AOs, future for Collegedale and it proximity to the Battery and Beast Ridge. Hint Hint

          Moleskin

          Welcome Woody.  We had a hard time naming Woody because nobody wants to be too mean but not too nice either.  Michigan guy, so we went with Woody for Woody Hayes, OSU legend.  It was not because he showed up to the workout a bit excited, despite what rumors may come out.

          News

          Murph at the Dame on Memorial Day

          Recent Backblasts

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            7 of Diamonds

            QIC: Rug Doctor
            Date: 04/24/2019
            PAX: Fastlane, Deep Dish, Mrs. Baker (Respect), WuzntMe, Sidewinder (Respect)
            AO: The Battery

            Conditions

            Clear, muggy, 54°F, dark.

            COP

            SSH IC x 7
            Little Baby Arm Circles Forward and Reverse IC x 7
            Mountain Climbers IC x 7
            Bends & Thrusts IC x 7
            Don Quixote’s IC x 7
            Mosey around the Dog Park and back to the flags.

            The Thang

            There were four cones set up similar to a baseball diamond with each about 60 feet apart.  The Pax all started at the same cone and performed the following:
            Round #1: Perform 7 Burpees OYO at each cone running between cones.
            Round #2 Perform 14 Mountain Climbers OYO at each cone running between cones.
            Round #3 Perform 21 Merkins OYO at each cone running between cones.
            Round #4 Perform 28 Shoulder Taps OYO at each cone running between cones.
            Round #5 Perform 35 Big Boy Sit-ups OYO at each cone running between cones.
            Round #6 Perform 42 Squats OYO at each cone running between cones.
            Round #7 Perform 49 SSH OYO at each cone running between cones.
            Mosey’d over to the Greenway and we had enough time to fit in 30 LBCs before moseying back to the Flags for the COT.

            COT

            CIRCLE OF TRUST: I don’t watch very much television but I happened upon a show the other night where people compete in a forge to see who can create the best sword, ax, knife, etc, in a short period of time.  The forge is incredibly hot and uncomfortable, and the process of folding layers of molten metal upon each other to create a functional weapon is incredibly physical.  At one point one of the forge workers was burned and another was overcome by the heat, but none of them quit.  Watching that show had me thinking that it was a great analogy to what each of us is trying to accomplish in F3.  We all start out as a piece of raw metal.  To become what God has intended for us to be, we will have to submit ourselves to being tempered by fire and pressure.  Iron sharpens iron.
            BALL OF MAN: Continued prayers for Fastlane, his wife, and their grandmother.  She suffered a minor stroke and Fastlane and his wife are providing care for her.  Prayers for WuzntMe for patience, fortitude, and wisdom as he entertains his in-laws this coming weekend.

            Moleskin

            There wasn’t much being said during today’s festivities.  

            News

            Black Ops this Friday at Veteran’s Park in Ooltewah.  Don’t forget to be training for the Murph coming up in May at The Battery!

            Posted on

            Rug’s B-Day Q

            QIC: Rug Doctor
            Date: 04/13/2019
            PAX: Blowout, Bubbles, Fastlane, Deep Dish, Mongo, Mrs. Baker, Mustang, 9Volt, Sidewinder
            AO: The Battery

            Conditions

            Rain, what else would we have at The Battery

            COP

            Mosey down Greenway to lower parking lot.
            SSH IC x15
            Imperial Walkers IC x 15
            LBC’s Forward IC x 15
            LBC’s Reverse IC x 15
            Don Quixote’s IC x 15
            Mosey to the Pavillion which was decorated with balloons, streamers, and a half-eaten cupcake (thanks 9Volt)!

            The Thang

            First Round:
            Circuit – one-minute AMRAP for each station with 15 seconds rest of the following:
            Goblet Squats with a 25lb weight
            Banded overhead press with either black or purple band
            Plank Jacks
            Decline Merkins
            Speed Rope
            Kettle Bell Swings
            50lb Sandbag Clean & Press
            Star Jumps
            Dips on Bench
            Shoulder Tappy Taps
            Farmers Step-ups With 60lbs
            Banded Curls
            Box Jumps on Bench
            Sit-ups
            Renegade Rows with 15lb dumbells
            Weighted lunges with 20lb dumbells in each hand
            Overhead carry with 60lb sandbag
            Mosey to parking lot to run suicides.
            Repeat Round 1
            Mosey to parking lot to run relay with sand bags in two teams while the remaining Pax holds Al Gore.

            COT

            CIRCLE OF TRUST:  After 52 years I’ve learned one incontrovertible truth, time is fleeting.  Carpe Diem “Seize the Day”.  Read recently in Scripture (Psalm 90:9) “we spend our years as a tale that has been told”.  While it never resonated with me when I was young, the older I get the more I realize that time is fleeting and while it doesn’t actually increase in speed, it certainly seems so.  It is our responsibility to make the very most of each day.  To work hard, to love hard, to forgive and ask for forgiveness, to strive for excellence, to learn, to give, to serve.  Each of us must purpose in our hearts that we’ll not waste one minute but prepare, plan, and make every second of every day count.  Carpe Diem!
            BALL OF MAN: Prayers for Blowouts Uncle and family.  Prayers for Fastlane’s wife and her Grandmother as they serve as her caregiver.  There were several other prayers for sickness.

            Moleskin

            In the midst of Round 1 of our workout, Deep Dish enlightened the PAX with the following:  Merkin (definition):

            A pubic hair piece. A toupee for the pubic area/genitals. In the 1700’s when mercury was used to treat sexually transmitted diseases (Gonorrhea or Syphilis) one of the side effects was the loss of pubic hair. To disguise this condition, that was not cured by mercury, a Merkin was employed.
            17th Century setting: Due to his treatment of the “French Pox” (syphilis) with mercury a merkin Gwendolyn used a Merkin to used to hide the side effects of hair loss and not alarm her husband.
            We are all grateful for Deep Dish’s word of the week.

            News

            Don’t forget Black Op Monday’s at Fletcher Park and our new Wednesday morning workout at The Battery.
            Saturday, May 25, 2019 – Murph at The Battery.